Life After Breast Cancer: Getting Back to Your “Normal”

Written by Gloria Attar, RN
| Published on October 19, 2012Medically Reviewed by George Krucik, MD

After winning the battle against cancer, you may have a difficult time remembering what normal was for you, or you might even want to create a new normal.

After winning
the battle against cancer, you may have a difficult time remembering what
normal was for you. Or, you might even want to create a new normal. In either
case, it’s important that you incorporate healthy eating and regular fitness into
your life to strengthen your body and your immune system.

Easing Back In

Jumping back into your old routines right
where you left off may not be wise or even possible. The effects of cancer
treatments may linger for weeks and months. Your appetite probably decreased
during treatment, therefore your stomach shrank and you can’t eat as much as
you used to. You may get tired halfway through meals. Your senses of taste and smell
probably changed and foods just don’t taste the way you remember.

Your activity tolerance probably
decreased, as well. You might get winded climbing a set of stairs now. Lifting
your child or grandchild might be more difficult than it used to because your
muscles have shrunk. Your body systems will return to normal, but you have to
give them a little time to realize that you won the cancer fight.

Protein Matters

Start slowly. Make certain that the foods
you’re able to tolerate are ones that you actually enjoy. Downing applesauce
just because you can keep it down isn’t going to encourage your appetite to
come back if you detest every bite.

If you can’t eat a regular amount of
food, focus on getting good quality protein into your diet. A small portion of
brown rice and red beans is better than a small cheeseburger. Nuts, beans, lean
meats, and poultry are complete proteins that will allow your muscle strength
to improve when you step up your fitness routine again.

Carbs for Energy and Focus

Incorporate complex rather than simple carbohydrates
into your diet. Although the simple ones give you fast, short bursts of energy,
complex carbs balance your blood sugar and keep your energy level steady
throughout the day. Complex carbs also offer a greater variety of flavors,
whereas simple carbs are usually laden with sugar. Your brain thrives on sugar,
but staying alert calls for a steady blood sugar level. Highs followed by
plummeting lows cause brain fog and will make you want to sleep.

Drink Up

Drink plenty of water and water-based
drinks. Try mixing two or three varieties of herbal teas (iced or hot) for
unique blends that offer an interesting departure from plain water. Stay away
from sugary and highly caffeinated sodas.

Soda, whether regular or diet, contains
empty calories or offers no nutritional benefit. If you don’t like tea but want
your drink to taste like something, add
crushed berries or a squeeze of orange, lemon, or lime to your glass.

Hail to the Treadmill

Your healthy diet will compliment your
fitness routine, but don’t expect to handle a 60-minute spinning class your
first day back. Whether lifting weights, walking the treadmill, or taking a Zumba
class, take it easy at first. Give yourself time to build up your stamina.

Listen to your body. If you start to
hurt, or become short of breath or dizzy, you might need to take it a bit
easier. If you were able to stick with your exercise routine throughout
treatment, you may be able to come back strong and ready to take that three day
hike. However, if you can only tolerate short walks or light weights, do those
until you feel you can walk farther or add another couple of pounds to the
barbell.

Change It Up

Many cancer survivors decide to take on a
new adventure or try an extreme sport. Whether it’s skydiving, snowboarding, or
whitewater rafting, an extreme sport can test your level of endurance and help
you create new memories of challenges you’ve overcome in addition to cancer. In
effect, it will reframe that time in your life and put a personal best spin on
the experience. Just remember to be safe. Get all the facts; seek out
professionals and others who have “been there.” There’s no need to risk the
life you just reclaimed.

Whatever your normal is, whether new or
old, this is a time when you can redefine your life. Change some habits. Make
some memories. Take on new challenges. It’s good to have you back.

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